Vitamin Bis a name given to a complex range of compounds, some of which have similar functions and work together within the body. Unlike other vitamins, B vitamins vary in such a way that they are individually named and listed in foods. The majourity of B vitamins are water soluable so only limited amounts are stored in the body.
The diet plays an important role in the health of not only your body but also your mind. We will focus this article on the specific benefits of the B vitamins to mental wellbeing and over all health, featuring a list of B vitamins with their roles and functions and associated cognitive disorders
Thiamine (Vitamin B1) is an essential
compound for many of the metabolic functions in the body, especially in the
conversion of carbohydrates to energy. Symptoms of Thiamine deficiency effects
the nervous system and long term deficiency can lead to a confused mental
state, psychosis and speech issues. Though deficiency is rare, it has been
associated with people with alcoholism, alcohol believed to adversely effect
thiamine absorption. In the U.K. most breakfast cereals are fortified with
thiamine, while potatoes, nuts, meat and milk are other sources for
consumption.
Riboflavin (Vitamin B2) is found in a
wide variety of foods and dairy products and works in the body to aid the
metabolism of carbohydrates and proteins. Deficiencies are rare and are usually
seen in conjunction with other vitamin B deficiency.
Niacin (Vitamin B3) is believed to
increase the amount of high density lipoproteins circulating in the body, while
reducing the number of low density lipoproteins. The effect on the ratio of HDL
to LDL is believed to lower the risk of developing heart disease. Deficiency of
niacin, known as Pellagra, is often described as the ‘Four D’s’ as symptoms
include, diarrhoea, dermatitis, dementia and death. A diet that contains meat
usually lowers the risk of deficiency while poor communities with a diet high
in maize or sorghum usually see higher incidents of the disease.
Vitamin B6 (Pyridoxine) works to
convert amino acids and metabolise fat and carbohydrates. Though found in a
variety of foods it is easily destroyed in the cooking process. There is
currently no disease associated with vitamin B6 deficiency as its shortage is
usually found in conjunction with other vitamin B deficiency, however general
symptoms include anaemia, dermatitis, headaches and difficulty walking.
Folate (Folic Acid, Vitamin B9) is
the name given to a group of related compounds involved in amino acid
synthesis, which play an important role in cell division especially as it
relates to the formation of bone marrow and the digestive lining. Folate is
found mainly und in green vegetables, oranges, potatoes and liver it is less
sensitive to heat in comparison to other B vitamins.
Folate deficiency is the second
leading cause of anaemia in the U.K. after Iron. Due to the large amount of
cell division that takes place during the first few months of pregnancy,
pregnant women are at a higher risk of developing this form of anaemia and are often
prescribed supplements to cope with the increased demand on their bodies.
Multiple factors and lifestyle choices can affect folate uptake including
smoking, alcohol and drug abuse and the use of aspirin, indigestion medication
and the contraceptive pill.
The U.K fortifes flour and breads with folate to decrease the occurrence of deficiency in the general public however high levels of folate are believed to mask the symptoms of Vitamin B12 (Cobalamin) deficiency. Vitamin B12 is involved in the production of myeline, deficiency of which leading to neurological related symptoms, with chronic deficiency leading to paralysis and dementia, seen most frequently in the elderly.
The U.K fortifes flour and breads with folate to decrease the occurrence of deficiency in the general public however high levels of folate are believed to mask the symptoms of Vitamin B12 (Cobalamin) deficiency. Vitamin B12 is involved in the production of myeline, deficiency of which leading to neurological related symptoms, with chronic deficiency leading to paralysis and dementia, seen most frequently in the elderly.
Unlike most B vitamins the body does
not require regular uptake of Vitamin B12 this is because it is stored in the
liver and can last fro up to 30 years. Found in meats and dairy products
vegetarians and vegans may require a supplement to prevent deficiencies
occurring.
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